BASIC CONCEPT OF BALANCED DIET 
                                      
                                      
                                      
                                      
                         Dr. Rachna Mishra 
                            Associate Professor 
                       Department of Home Science 
                         Isabella Thoburn College 
                                 Lucknow 
                                      
                                      
                                      
                                      
                                      
         
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            BASIC CONCEPT OF BALANCED DIET 
                             
        1.  Introduction 
        2.  Food Pyramid 
        3.  My Plate 
      Introduction 
      A balance diet can be defined as the one which contain different types of food in such quantities and 
      proportion that calories, energy and other requirements are adequately met and a small provision is 
      made for extra nutrients to withstand short duration of illness.  
       
           “A balanced diet provides all the nutrients in required amounts and proper 
          proportions”.  Balanced  diet  can  be  achieved  by  carefully  selecting  and 
          combining food items from different food groups .The amount of food needed 
          to meet the daily dietary requirements will differ according to age, gender, 
          physiological status and level of physical activity. A balanced diet should have 
          a variety of foods in moderation and proper proportions. 
            
      Hence, balanced diet should meet these aspects: 
      1.  A BALANCE DIET CONSISTS OF DIFFERENT ITEMS. 
      It includes a variety of food which ensures that all nutrients are supplied. This can be achieved by 
      selecting items from each food groups (each food group supplies certain nutrients) 
      2.  SELECTING ITEMS FROM DIFFERENT FOOD GROUP 
      Including items from each food group ensures that all the nutrients will be supplied. 
      3.  A BALANCE DIET MEET THE NUTRIENTS NEEDS 
      Because of the amount and proportion of the food selected. This is based on the recommended dietary 
      intakes laid down for the individual. 
      4.  BALANCED DIET PROVIDE FOR PERIOD OF LEANESS (SAFETY MARGIN) 
        It is a safety margin or a little extra for those time when you do not need your nutrient needs 
        adequately.  
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                        FOOD PYRAMID 
         It is a triangle diagram, representing the optimal number serving to be eaten each day from the 
         each food group. Its purpose is to make healthy eating easier that is the correct amount of 
         nutrients to maintain good health, or to get a balanced diet. 
         The first pyramid was published in Sweden in 1970 .In 1992 USDA (united state department of 
         agriculture) introduced food guide pyramid as a general plan of what to eat each day. The food 
         guide pyramid is a valuable tool for planning a health promoting diet. By incorporating the 
         principle of balance, variety and moderation, an individual can still eat their favorite foods while 
         following the food guide pyramid. A balanced diet should provide 50-60% of the calories from 
         complex carbohydrates which is the major part of the diet thus making it the base of the food 
         pyramid. Therefore 6-11servings of cereals are recommended. Protective foods are essential in 
         providing vitamins, minerals and fiber. Therefore 3-5 servings of vegetables and 2-4 servings of 
         fruits form the next level of food pyramid. 2-3 servings of pulses, milk and milk products, egg, 
         meat and fish form the next level of food pyramid to meet 10-15% of protein of the total calories. 
         The tip of the food pyramid has sugars, fats and oils which are to be used sparingly since they are 
         energy dense foods. 
                                                     
                          Source: Food guide pyramid, USD
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                  It was updated in 2005 to “my pyramid” my pyramid helped them to choose food and amount that 
                  are right for them to balance with their physical activities. It is meant for any healthy person who 
                  is above the age of 2 years. 
                  Important points: 
                       •   Be active, the person climbing stems and remind the person to be physically active 
                       •   Vary your choices, the six bands stand for the five food groups plus an area for oil. For 
                           health it is essential to consume a variety along and within these groups to get the way of 
                           nutrients heated by the body. Number of food and food groups supplies all the nutrients, 
                           fiber and other substances the body needs. Besides, variety adds flavors’, interest and 
                           pleasure to eat 
                       •   Think in proportion the food groups bands differ in width, reminding consumers 
                           to eat more of some types of food than others. These widths are just estimates and not 
                           specifically the amount that is right for the person. 
                  •    Take  in moderation : moderation is the key ,mind-set and every day eating habits should 
                       adapt moderation  for each food group. The wider base stand for foods with little, no solid fats 
                       or added sugars, they should be eaten more of term. The narrower top stand for foods with 
                       more of these foods he can consume. 
                  •    Customize: My pyramid is available for kids and also for vegetarians. They can be used to a 
                       person’s need. 
                  •    Improve gradually: small steps should be taken towards healthier eating and active living. 
                       Small steps add up to big benefits. 
                        
                       No food contain all the essential nutrients, eating food from each of the food group ensure that 
                       all nutrient meets are met. For example people who have low energy allowance are advised to 
                       eat energy food from all food groups. 
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